Autumn 2007 - British Milers Club

Training sessions800 metresWeek 116 x 100 with 100 jog (45secs) or 2 x8 x 100 with 20secs rest and 5minsrest after first set.Week 28 x 200 with 200 jog(90secs) or 2 x 4x 200 with 100 jog(45secs) with5mins rest after first set.Week 36 x 267m (one-third of 800, 33mahead of 1500 start) with 3mins rest or2 x 3 x 267m with 90secs rest and5mins rest after first set.Week 44 x 4 x 200 as follows:- 15secs restafter 200 for the first set, 5mins rest.30secs rest after 200 for the secondset, 5mins rest. 45secs rest after 200for third set, 5mins rest. 560secs restafter 200 for final set.Week 54 x 534m(two-thirds of 800, finish34m in front of 1500m start). Cruiseto 400m and ACCELERATE over last134m. 5mins rest after each rep.Week 61 x 60-0 full out, 2mins rest, 1 x 200full out. 5 mins rest. 4 x 300 60 secsrest. 5mins rest. 4 x 150 60secs rest.Week 73 x 1,000 ACCELERATION RUNS, 1st200 – 64secs 2nd 200 – 62secs; 3rd200 – 60secs; 4th 200 –58secs; final200 – 56secs. Aim to start at 62secsand end with 52 secs; 5mins rest aftereach 1kWeek 84 sets of 2 x 300 + 1 x 200. 30secsrest after 300s and 5mins rest aftereach set.1500m/MileWeek 132 x 100 with 50m jog (20secs) or 2 x16 x 100 with 10secs stationary restand 3mins rest after first set.Week 216 x 200 with 100m jog (45secs) or 2x 8 x 200 with 50m jog and 3mins restafter first set.Week 310 x 300 with 60secs rest or 2 x 5 x300 with 30secs rest and 3mins restafter first set.Week 48 x 400 with 60secs rest or 2 x 4 x400 with 100 jog(30secs) and 3minsrest between sets.Week 56 x 500 with 100 walk(75secs) or 2 x3 x 500 with 30secs rest and 4minsrest AND 4mins rest between sets.Week 65 x 600 with 200 jog(75secs) or 2 x 3x 600 with 30secs rest and 5minsbetween sets.Week 74 x 800 with 200 jog(90secs) or 2 x 2x 800 with 100 jog(45secs) and 5minsbetween sets.Week 81 x 1200, 600 jog(4.5), 8 x 150 with30secs rest, or 2 x 2 x 1,000 with 200jog(90secs) and 5mins between sets.Week 92 x 2k acceleration runs as follows:-1st lap – 80secs; 2nd lap – 76secs;3rd lap – 72secs; 4th lap – 68secs;5th lap – 64secs. 5mins rest after first2k. Aim to start 2k in 68secs andfinish in 52secs.3,000 metresWeek 116 X 400, 200 Jog(45secs).Week 212 X 500, 100 walk (60secs).Week 310 X 600, 100 walk(75secs).Week 48 x 800, 200 jog(90secs).24 BMC News : Autumn 2007